February 13, 2019

Road Trippin’ w Jail Bait

THE SCENE:  after some warmer weather, long sleeves (hoodies) reappeared for feels like 30s weather. Jail Bait and YHC safely made the trek ever so gingerly setting cruise control to 40 mph as to not cause too much excitement by the GPD.  F3 WELCOME & DISCLAIMER:  welcomed & disclaimed WARM-O-RAMA: SSH x 50 Daisy Picker x 15 Imperial Walkers…

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February 4, 2019

A Tour de la Levee

THE SCENE: 58°. Moistish. Early. Provocative. Somewhat dangersome. In other words … a typical Monday in the King’s court. F3 WELCOME & DISCLAIMER: WARM-O-RAMA: SSH IC x 20 Imperial Walkers IC x 15 Plank Jacks IC x 15 Arm Circles IC x 10 Merkins IC x 10 THA-THANG:  Mosey to Skate Park Bear Balls to the Wall Partner up…

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December 17, 2018

Cloud Migration

THE SCENE: 100% Gloomidity. FoggyAF. The future is now. Tomorrow’s pain delivered: today. Welcome to the cloud. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Inchworm 10x IC Bodybuilders 60x IC Indian-ish run to pavilion THA-THANG: 4 PAX/picnic table Remaining PAX carry 2x 45# barbell plates Carry coupons for 0.7 0.5 mile loop with periodic stops for PT and reshuffling 15x IC Derkins…

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December 5, 2018

The CarPark Dash

THE SCENE: 4 below and pretty Starry F3 WELCOME & DISCLAIMER:Check WARM-O-RAMA: 60 SSH, 14 Windmills, Leg swings (hamstring), Donkey kicks, Mosey’d to carpark next to football field.  Quick Footwork on curb x100 (fast and slow thruout), more leg swings. THA-THANG: Divided into 3 running groups (honest levels) 1. Fast Group 2. Average Group 3. Slower Group 100 yards used…

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October 26, 2018

Skate Park Stuff

THE SCENE:  The Levee.  48 and gloomy F3 WELCOME & DISCLAIMER WARM-O-RAMA: Daisy Pickers (IC) Mosey round the lot SSHs (IC) Mosey round the lot Burpees (IC) Mosey to the skate park THA-THANG: Partner up.  P1 does exercise while P2 does movement around skate wall P1 Merkins/P2 Bear Balls to the Wall – 2 rounds P1 Military Sit Ups/P2…

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October 25, 2018

prisoner burpees arent fun

THE SCENE: a damp cool 44 degrees F3 WELCOME & DISCLAIMER Disclaimer was advised multiple times to make sure all PAX were clear WARM-O-RAMA: SSH x 20       Imperial walker x 20      stretch OYO THA-THANG: Pax moseyed to the football field( about 1/2 a mile) on the field Pax teamed up to perform 50 prisoner…

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October 20, 2018

EMOM with CMU

THE SCENE: WET but not raining F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: SSH:15 IW: 15 DP: 15 Merkins: 15 THA-THANG: EMOM 5 Merkin, 5 Squats, 5 Man Makers Every 5 min run to fence MARY: 50 Flutter kicks 10 CMU curls 40 Flutter kicks 20 CMU Curls 30 Flutter kicks 30 CMU curls 20 flutter kicks COUNT-OFF & NAME-O-RAMA…

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